Maternity Yoga Classes Near Me

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FAQs:

What is Maternity Yoga?

Maternity yoga, also called prenatal yoga, is a form of exercise that is specifically designed for pregnant women. Due to the unique medical issues related to pregnancy, women who exercise often have to adjust their routines to work out safely while carrying a baby. Even for those who do not normally exercise or who are new to practicing yoga, however, maternity yoga is usually considered advantageous in terms of promoting a healthy pregnancy and delivery. It can be practiced in a class or at home on one’s own, often with the assistance of a book or video.

Overall, maternity yoga teaches techniques to promote relaxation, proper breathing, flexibility, and strengthening of the pelvis. It can help treat and prevent soreness and other common discomforts of pregnancy as well. Certain relaxation techniques can potentially keep the mother’s blood pressure and stress level down, which are important considerations when preparing to give birth. In addition to directly benefiting the mother’s well-being, prenatal yoga can also promote the physical health of her unborn baby.

When Can I Start Prenatal Yoga?

The second trimester is the ideal time to start prenatal yoga. You're probably past the worst of your morning sickness if you had any. Your belly is starting to make an appearance, so you're in greater need of pregnancy-specific poses and advice. As your uterus expands, it's time to stop doing any poses where you are lying on your belly. Also avoid deep twists, which are not very comfortable at this point.

How Often Should I Do Prenatal Yoga?

Your prenatal yoga practice’s physical portions (asanas) can be done as often as you feel you need it. Some women like to stick to 3-4 times per week, although if you’re just starting, start with 1-2 times a week first and see how you get on. Breathing exercises and meditative practices can be done daily.

What to Wear to Prenatal Yoga Class?

Dress in whatever will keep you comfortable, such as stretchy clothes that are breathable and allows you to move freely. Bring a yoga mat, a hand towel, and water. If you’re uncomfortable using the communal props, you can invest in your own set of props including a rectangle yoga bolster (Manduka or HuggerMugger make great ones) and two yoga blocks.

Can Yoga Cause a Miscarriage?

While there’s no scientific evidence that this is true, anecdotal evidence suggests that pregnant women avoid certain poses that might contract the uterus or otherwise upset the delicate balance that’s happening in your womb. Mama to-be’s should also avoid increasing their core temperature, as mentioned. This is especially true in the first trimester, which is the time when around 80% of miscarriages can occur. It’s better to err on the safe side and proceed with much awareness and caution. Seek the support and advice of your doctor and an experienced prenatal yoga teacher.

Is Prenatal Yoga Safe?

Yes, if you stick to this style’s tenets and practice with an educated and experienced prenatal yoga instructor. Keep in mind that your body is drastically and quickly changing each day of pregnancy. Your hormone levels are rising as your body grows another human and prepares to birth this little human.

Your body produces more relaxin hormones during pregnancy, which helps your muscles, ligaments, and tendons… relax! This “relaxing” effect is centered mainly around the pelvic area to facilitate delivery. Relaxin production starts in the first trimester and peaks at the end of the first trimester and labor.

It’s essential to be careful not to overstretch your soft tissues or muscles in prenatal yoga, as you will find that thanks to Relaxin, you’re more bendy and flexible than usual. Instead of going to 100% stretch and strain in poses, stick to only 70-80%.

What Does a Yoga Instructor Do?

A yoga instructor uses yoga to help clients feel better physically and mentally. Yoga is a series of exercises and breathing applications that improve a person's posture, flexibility, and strength. Most instructors are skilled in different types of yoga and often teach private and group classes.

What Is Prenatal Yoga?

Prenatal yoga is a form of gentle yoga that is designed to complement the growing needs of a pregnant body during all three trimesters. The focus is on restorative poses that keep you safe while practicing movement, stretching, deep breathing, and mental centering. The American College of Obstetricians and Gynecologists say that modified or prenatal yoga is one of the safest forms of exercise during pregnancy. They also recommend combining a yoga practice with other types of activity such as walking, swimming, or stationary cycling.

Reasons to Give Maternity Yoga a Try

Maternity yoga, or yoga done during the course of your pregnancy, is a safe way to exercise and can actually help prepare the body for childbirth. If you’re looking for a way to stay fit or to increase your fitness level safely during pregnancy, read on for some great reasons to give maternity yoga a try.

1. It gives you a chance to focus on you.

As your pregnancy progresses, you will naturally find yourself thinking more and more about the life inside you. It’s easy to get overwhelmed with planning, preparing, or even just worrying about all the things that could possibly go wrong. The breathing and centering techniques yoga teaches will focus you back on what your body is feeling and what it needs from you to be relaxed and ready to take on the challenges of parenthood confidently.

2. It helps the body prepare physically for childbirth – and beyond.

Regular practice of yoga poses over the months leading up to childbirth will strengthen many of the muscles that will be needed when the time comes to give birth, as well as increase stamina that may be needed for the labor process. That doesn’t mean you won’t have the strength to give birth without taking yoga classes, but yoga may make the whole process less of a strain on the body, and you may bounce back quicker afterward and have more energy to make it through sleep interruptions and carrying baby and equipment around everywhere you go.

3. It improves circulation and releases tension in the body.

The poses involved in yoga increase circulation within the joints as the muscles are moved and stretched. Enhanced circulation decreases swelling in the body and improves immune system function, all of which help with the strain put on the body during pregnancy. Additionally, the poses release tension that can cause discomfort in the lower back, legs, and neck so that you can be more comfortable as the pregnancy progresses.

4. It improves posture.

Pregnancy can bring challenges even to those with the best posture, and posture isn’t likely to improve after childbirth while constantly lifting a newborn, not to mention carrying a newborn around in a car seat or sling. Maternity yoga will help with awareness of good posture, which will help during and after the pregnancy.

5. It provides a community of support.

Joining a maternity yoga class will help you get to know other moms-to-be who also want to be fit and healthy during their pregnancies. Developing friendships with other expecting moms can give you a place to vent, get information, and just feel understood by others in your situation.

Health Benefits of Prenatal Yoga

Mind-body practices such as prenatal yoga can be extremely beneficial during pregnancy, especially for addressing the physical, emotional, and mental aspects of this critical time. Here are nine health benefits of practicing prenatal yoga.

1. Keeps the body active.

Since pregnancy and childbirth involve a lot of change and challenge for the body, it’s important to stay physically active.

2. Stabilizes your mood.

Yoga is known for its ability to help reduce stress and manage the symptoms of anxiety, according to a meta-analysis. But one study found that practicing integrated yoga during pregnancy has the added benefit of protecting against prenatal depression. 

3. Helps with mental centering.

Since prenatal yoga is about connection, a consistent practice can also help you develop a deep awareness of yourself, your body, and your baby. 

4. Reduces the overall symptom burden of pregnancy.

Pregnancy can put a lot of added pressure on your lower back, and your body, in general. This often leads to pain in areas such as the lower back. It can also affect your stride. One study found that participating in a prenatal yoga program can have a positive effect on reducing the overall burden of pregnancy-related symptoms as well as improving the stride and gait during walking.

5. Focuses on pelvic floor muscles.

Prenatal yoga classes often emphasize strengthening the pelvic floor muscles, which act as a hammock to support the pelvic organs. 

6. Encourages breathing exercises. 

What makes a prenatal yoga class so beneficial is the breathwork is included in the practice.

7. Prepares the body for childbirth.

Many prenatal yoga instructors spend time teaching women how to open their hips and keep correct postural alignment, which helps with labor and delivery.

8. Increased well-being in young pregnant women.

A recent study examined the benefits of prenatal yoga for young women under the age of 24 and found that 45-minute sessions that consisted of postures, breathing, and relaxation exercises, including 15 min of group chat, helped decrease distress and increased perceived skills to assist with labor and childbirth. 

9. Encourages community support. 

A prenatal yoga class is an excellent place to connect with other expecting moms that can help support you during pregnancy and beyond. 

Top 5 Prenatal Yoga Poses

There are many yoga poses that are comfortable and safe to do during pregnancy. These are the ones you're very likely to see in a prenatal yoga class:

1. Cat-Cow Stretch (Chakravakrasana): A gentle way to wake up your spine that also helps your baby get into the best position for delivery

2. Gate Pose (Parighasana): A side stretch that helps you make a little more space in your crowded abdomen

3. Warrior II (Virabhadrasana II): A standing posture that strengthens your legs and opens your hips

4. Cobbler's Pose (Baddha Konasana): A gentle hip opener that stretches the inner thighs; use props under each knee for support if necessary

5. Legs-Up-the-Wall (Viparita Karani): An antidote to swollen ankles and fee

What Yoga Poses Should You Avoid When Pregnant?

Overall, you’ll want to avoid deep backbends and deep twists during pregnancy. You’ll also want to avoid strenuous standing poses without support, as a pregnant woman’s sense of balance is compromised. You don’t want to have a fall in yoga class.

Deep backbends may overexert the abdominal muscles and lead to developing or worsening diastasis recti, the separation of the large abdominal muscles. Those muscles are already being overworked and overstretched as the baby grows, so it’s not advised to work them any harder.

Twists, especially deep twists, might contract the uterus. Twists should be especially avoided in the fragile first trimester, even if you’re not showing yet. Here’s a list of yoga poses to avoid during pregnancy, especially as your bump grows:

- Revolved side angle pose

- Full wheel pose

- Bridge pose

- Bow pose

- Cobra pose

- Locust pose

- Full camel pose

- Upward facing dog

- Forward fold

- Twisted chair

- Full inversions

- Boat pose

- Abdominal poses

- Jump-backs and transitions

- Breath-holding breathing techniques

Safety Guidelines For Prenatal Yoga

To protect your health and your baby's health during prenatal yoga, follow basic safety guidelines. For example:

1. Talk to your healthcare provider. Before you begin a prenatal yoga program, make sure you have your healthcare provider's OK. You might not be able to do prenatal yoga if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.

2. Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on at least five, if not all, days of the week. However, even shorter or less frequent workouts can still help you stay in shape and prepare for labor.

3. Pace yourself. If you can't speak normally while you're doing prenatal yoga, you're probably pushing yourself too hard.

4. Stay cool and hydrated. Practice prenatal yoga in a well-ventilated room to avoid overheating. Drink plenty of fluids to keep yourself hydrated.

5. Avoid certain postures. When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen. You can modify twisting poses so that you only move your upper back, shoulders, and rib cage.

6. As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance.

7. Don't overdo it. Pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you would have before pregnancy.

8. If you experience any pain or other red flags — such as vaginal bleeding, decreased fetal movement, or contractions — during prenatal yoga, stop and contact your healthcare provider.

What to Expect in a Pregnancy Yoga Class

In a prenatal yoga class, you’ll likely be encouraged to use accessories (bolsters, blocks, wedges, or folded blankets) to achieve the proper alignment. You can typically expect:

1. An introduction. Your yoga teacher will want to know your name, how far along you are, any aches and pains you're having, and what body parts or poses you’d like to work on. You'll likely get a chance to mingle with other moms during this time.

2. A short period of relaxation. Like regular vinyasa classes, the session typically begins with a quick period of rest and focus inward (a practice you might find useful during labor).

3. A brief warmup. You'll slowly get your body moving, so your muscles and joints are ready for class.

4. A standing vinyasa flow. This will incorporate pelvic floor and abdominal toning movements, then hip and chest opening poses, all the while emphasizing deep, diaphragmatic breathing (not the shallow "hee-hee-hoo-hoo" breathing associated with Lamaze). Generally, many of the poses you perform are similar to those performed in a regular vinyasa class, they'll just be modified for your safety. 

5. Gentle stretching. Your teacher will lead you through a few stretches to further lengthen and relax your muscles.

6. A modification of savasana. After all your hard work, your instructor will direct you to chill out in "savasana," where you'll lie on your back with your eyes closed. The pose will be modified depending on how far along you are: In your second trimester, you’d lay on your back with a bolster to prop your upper body up at a 45-degree angle, while in your third trimester, you’d lay on your side with a bolster and blanket for support. Expect to hold this position for six or seven minutes: It’s a peaceful pose intended to bring about total relaxation. And it’s well deserved!

What Happens During a Typical Prenatal Yoga Class

A typical prenatal yoga class might involve:

1. Breathing. You'll be encouraged to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.

2. Gentle stretching. You'll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.

3. Postures. While standing, sitting, or lying on the ground, you'll gently move your body into different positions aimed at developing your strength, flexibility, and balance. Props — such as blankets, cushions, and belts — might be used to provide support and comfort.

4. Cool down and relax. At the end of each prenatal yoga class, you'll relax your muscles and restore your resting heart rate and breathing rhythm. You might be encouraged to listen to your own breathing, pay close attention to sensations, thoughts, and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.

Sources:

The Healthboard

For Two Fitness

ACOG

Very Well Fit

Motherhood Community

Motherhood Center

MBG Relationships

What To Expect

Mayo Clinic

Wisegeek

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.